CrossFit and Personal Training

Get the following equipment ready – rowers, light dumbbells, boxes

• for the first minute – row 10 cal
• at min 2 – perform 5 burpees
• at min 3 – perform 4 man-makers with light ish db (pushup/db row each side/squat clean thruster)
• at min 4 – perform 6 db lunges with dbs by your side
• at min 5 – perform 5 tactical frogs
• at min 6 – row 15 cal
• at min 7 – perform 6 burpee box jumps
• at min 8 – perform 6 man-makers
• at min 9 – perform 8 db step ups with dbs on your shoulders
• at min 10 – perform 5 burpees

Superset for 3 rounds:

• 6-8 strict Dips (scales: weighted, on rings, on matador bars, on bench/box)
• 8-10 Barbell Bent Over Row (3010 tempo) – pick weight

For time:

• 2K row
• 50 Wall Ball shots (20/14 –> 11’/10′ target)
• 1 K row
• 30 WB
• 500 m row
• 20 WB

(25 min time cap)

• quads – spend 5-10 mins on air bike or rower, couch stretch, then time on roller